Main Course:
Skills & Strength:
- Shoulder Press, must be completed by :25 into classtime.
- 75% x 5
- 85% x 5
- 95% x max reps (TO FAILURE! )
- rest 3 minutes
Fortitude:
- Mini Cindy
- 10 min AMRAP
- 5 Pullups
- 10 Pushups
- 15 Squats
- 5 Pullups
- The class will split into teams, one team mate does the WOD while the other teammate judges, rest 2 minutes then switch. It’s Open Season and time to buff up both your judging skills and your capacity to teflon coat yourself from the dreaded… ‘NO REP!’
- Record complete rounds only, NO partial rounds to comments.
- 10 min AMRAP
Dessert:
- It’s Friday! EAT!
Food for Thought:
“Intensity breeds competency, quantity defies quality.” ~ The Cook
Press: 120# x 3
“Mini-Cindy”: 9 rounds + 8 reps
Press : 73 # x 4
WOD : 6 rounds + 2 reps
Press: 103×3
WOD: 9 rounds + 5 reps Rx’d
Press => 135 x 3 (not my strongest day. But I’ll take what I got today.)
WoD => 4 rounds + 24 reps
Notes: Sleep (4hrs + 20 min nap), Mood (happy), Soreness (7/10)
Press 125 x 3
WOD: 4+3 rx
Press: 135×5
WOD: 7 rounds + 12 reps Rx’d
Press: 215×4
WOD: 5 + 25
Taking yesterday off helped, but still feeling pretty drained.
Press: 155# x 3
WOD: 9 + 14 rxd
My little, little triceps were tapping out today.
Great interview/article with the Seal Team 6 soldier who killed Osama Bin Laden:
The Shooter
Dawg shut yo mouth you got them horseshoe tri’s. Really enjoyed reading the article
Press – 175 x 4
Wod – 6 rds + 15 Rx
Great working with Chris today, watching him shred Cindy certainly increased my rep count
Press: actually pressed a bunch yesterday, torched shoulders, worked on touch and go deads instead
WOD: 8 + 4RX. gonna have to start learning how to kip to take things to the next level.
Dessert: 33 ball slams
Wall sit: Let’s just say I was the first one to fall…
Press: 88 X 3
WOD: 4 +22 rx’d (no bands)
Dessert: 29 ball slams (1 min)
wall sit until failure (lost track of time)
*No Band will make her dance*
go Rachel!
Thanks Guys!
Press: 115 x 5
WoD: 5 complete rds, strict (noting “NO partial rds” posting instructions)
Press: 94# x 4
WOD: 6+9
Bluex4, Blue+Redx2 for pulls
Toesx1, knees after.
Lani whupped it at 7+19!
Reading is Fundamental.
Reposting: WOD = 6 rounds
Press: Worked on form with women’s bar
WOD: 6 complete rounds. Did lat pulls with bands instead of pullups and pushups from knees. Getting way better with my new shoulders back and down form.
Press: 135 x 3
Cindalita: 10 + 11
Press: 78×5
WOD: 5+8 with a nice visitor from the pain train in my back…time to go see Dr. Bill!
Dessert: mobility with Rick
Going to watch Rick and Colleen compete in my hometown this weekend!
Press: 115X2
WOD: 4+22
Press: 130×2
WOD: 6 Completed Rounds Rxd
115×7 on press
WOD only 3+4 pullups….brickwalled on the pullups
Press: 155lbs X 3
WOD: 9 rounds + 16
man…today was rough.
Press: 37lbs…
WOD: 3 rounds complete …day 2 at rubicon, and super sore ..push ups SUCK!
Stuck at 105 for the press still working shoulder recovery
WOD = 6 rounds + 1 rep. Had to band the pulls to protect shoulder. And the push-ups were not easy.
Thankfully the recovery has been without issue.
Press: 68×5
Goal was 10 rounds, next time ill get 11!
Wod: 9 rounds + 11 rx’d ( thanks coaches, and Corribia for yelling at me to keep going)
I want to do open gym on Saturday– who normally goes?? Anyone?
7+10 with 22 # vest.
Once you get a kip, the push ups become the killer.
Horseshoe tris – funny.